2/10/22

CrossFit GonzStrong – CrossFit

Thursday Recovery wod

10-1

Pushups

Squats

Situps

800m run

21-15-9

Air squats

Kb high pulls

800m run

Saturday wod

Clean n jerks

All Percentages Off 1RM Clean &Jerk:

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Rest 1-3 Minutes Between Sets.

Back squat

All Percentages Based Off 1RM Back Squat:

1 Set of 1 @ 70%

1 Set of 1 @ 78%

4 Sets of 3 @ 83%

1 Set of 3+ @ 83%

Rest 1-3 Minutes Between All Sets.

Work out

For Time:

2,000 Meter Row

90 Cals echo bike

1 mile run Meter Run